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DIRECTIVE D’ENTRAINEMENT
Ceci est l‘étape où vous faites un effort. Après une utilisation régulière, les muscles de vos jambes
vont devenir plus fort. Travailler à votre rythme mais il est très important de maintenir un tempo régu-
lier tout au long. Le taux de travail devrait être suffisant pour augmenter votre rythme cardiaque dans
la zone cible indiquée sur le graphique ci-dessous.
Cette étape vous permet de laisser votre système cardio-vasculaire et muscles au ralenti. Ceci est
une répétition de l‘exercice d‘échauffement par exemple réduire votre tempo, continuer pendant en-
viron 5 minutes. Les exercices d‘étirement devraient maintenant se répéter, encore une fois n‘oublier
pas de ne pas forcer les muscles dans l‘étirement. Une fois en forme, vous devrez vous entraîner
plus longtemps et plus durement. Il est conseillé de s‘exercer au moins trois fois par semaine, et si
possible, espacez vos séances d‘entraînement uniformément tout au long de la semaine.
Cette étape devrait durer un minimum de 12 minutes pour la plupart des gens
RYTHME CARDIAQUE
MAXIMUM
REFROIDISSEMENT
ÂGE
ZONE CIBLE
69


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